The WOD - WED, 22SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
'Kettelbell Avalanche'
With a continuously running clock do one kettlebell swing the first minute, two kettlebell swing the second minute, three kettlebell swing the third minute... continuing as long as you are able.

Advanced
2/1.5 pood
Rx
1.5/1 pood
Intermediate
1/12kg pood
Novice
12kg

Followed By:

Strength:
Bench Press, 3-2-1-1-1 @ 85-95-100% 1RM

Post load/time or rounds to comments.